The 4 hardest workouts I do to reach PEAK Cycling Fitness

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The 4 hardest workouts I do to reach PEAK Cycling Fitness

Рет қаралды 29,853

Күн бұрын

Showing and explaining the 4 hardest workouts I regularly use when training for my biggest target races.
Workout 1: / strava
Workout 2: / strava
Workout 3: / strava
Workout 4: / strava
📈 My Cycling Coaching services: www.nero.club/coaching
Follow me on Strava: / strava
Footage courtesy of Chris Miller, Nero Racing.

Пікірлер: 51

@bluemystic7501 Жыл бұрын

A concept that's helped me in my cycling is 'don't race in training'. Training is about balance. You want to train hard enough to get a stimulus but not so hard that you dig yourself a hole.

@BoyNamedSue31 2 жыл бұрын

Enjoying the videos! Given the importance of psych for cycling, would be super interested in a video on your mental experiences/tips/thoughts on the bike. I.e., what is going through your mind to get you through a 2h@91% ride...

@cupidcutiedesigirl 2 жыл бұрын

Nice video! What music do you listen to?

@iffets12345 2 жыл бұрын

Haha I do the same thing for music too on zwift! Gotta save that gold for the hard parts. Your first workout sounds a lot like the Gorby that you reviewed , but double the load and less recovery. How frequently do you do these sessions in a training chedule?

@benglover6019 2 жыл бұрын

Haven't checked strava but the Taronga segment is from the ferry wharf up to the top carpark ?

@croatianmountainbiking6624 2 жыл бұрын

9:06 Isn’t the point of doing SFR intervals doing them seated and without pulling on the bars? Okay I know these arent classic SFR intervals but I remember A.Sassi once explaining how to do these and he highlighted the words: seduto e rilassato, which means seating and relaxed(referring to the upper body I would guess) and he is the one who properly introduced low cadence work in the early 80’s.

@paulwild7352 2 жыл бұрын

Hi Jesse, thanks for the great content. In the forth session are they done in and out of the saddle? I remember Cadel Evan’s coach had him do 8x5mins @ approx 45 rpm seated, but probably below threshold. Does this compare with your workout?

@croatianmountainbiking6624 2 жыл бұрын

Usually all of them are done in the saddle, Aldo prescribed Cadel with 45-50rpm most commonly at 4.5w/kg which is way below Cadel’s threshold.

@nhug5674 2 жыл бұрын

looks like fun workouts, gonna do all of these within 8 days. let's see what happens

@nerocoaching 2 жыл бұрын

💪 good luck

@jacobheiden5571 2 жыл бұрын

Nice video, I have a question about the fourth session though: Won't the muscles fibres stay contracted for way too long at such a low cadence, hence causing a low oxygen delivery to the muscles? This doesn't sound effective, or maybe you do it to cause unnatural muscle fatigue? Thanks. Keep the videos coming!

@nerocoaching 2 жыл бұрын

Thanks. It won't effect blood flow much, or oxygen delivery. But you will fatigue faster than doing regular cadence work because of increased muscular fatigue. Which is part of the reason for doing it, it's different method of overload beside the usual ways of doing more power or going for longer, etc

@hamishosborne8740 2 жыл бұрын

Now things are opening up in Sydney… could you and Chris do a review of the top 5 rides in greater Sydney??

@kaisu622 2 жыл бұрын

Seconding this, this would be awesome.

@xyphenius9942 2 жыл бұрын

third this. I'd love to know if I ever visited

@korayoksuzsoy5173 2 жыл бұрын

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@korayoksuzsoy5173 2 жыл бұрын

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@korayoksuzsoy5173 2 жыл бұрын

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@rod77559 3 ай бұрын

What cadence do you recommend on the 2 hour sweet spot?

@johnharris8394 10 ай бұрын

#4, is low cadence a harder gear?

@florianbusch3082 6 ай бұрын

I'm doing my 3x10x40/20 at 130% FTP in ERG Mode and it's pure hell really. Is there any benefit of doing this session in ERG mode because of accumulated time in zones vs. doing it without ERG mode? I really need to know if it's necessary to torture myself this way 😂

@adamsims6490 2 жыл бұрын

Jesse - 2hr sweetspot. Obviously you are very fit, because most people cannot do that. But I'm interested. What happens when your are doing these tempo or sweet-spot efforts and your HR maxs out? Do you cut your workout in half, and take a few mins break before resuming? Or do you lower your target power for next time?

@nerocoaching 2 жыл бұрын

If you fatigue too much during an SST or tempo session, your legs might get too fatigued and your effort level will go up but you won't hit max HR. If you can't do it, then just do a shorter session. Maybe start at 1 hour SST first then build up

@XX-is7ps 2 жыл бұрын

Good lord, these power numbers are just… inhuman 😳

@kiwim3p587 2 жыл бұрын

I have to be super careful with VO2MAX workouts. I do 40-20s @ 130% because I find the maths easier to remember where I am in the workout. 3x10 broke me completely, took a month to recover.

@chrisvanbuggenum871 2 жыл бұрын

Yeah i couldn't do any of those. I used to think that surely any rider can do the same workouts at different watts yes but the same percentage of ftp. But i have learnt that even at a reduced ftp and therefore wattage, i super struggle with any efforts above ftp.

@tubbytoast2 2 жыл бұрын

Try doing a 20 / 40 ( vo2max) session , where the 20 seconds is 130 percent above FTP and the 40 second 'rest' is really easy like below 50% of FTP , start with 2 set of 5 with 8 minutes of rest between sets , it's a bit like Jesse's second work out just with longer easy off period s

@kaushalkashyap4306 2 жыл бұрын

What tires do you use on your Gravel bike? Thanks.

@nerocoaching 2 жыл бұрын

I walk through the gravel bike setup in my "why I train with a gravel bike" video

@kaushalkashyap4306 2 жыл бұрын

@@nerocoaching Thanks for your reply. I will check it out.

@evanbfi 6 ай бұрын

Why don’t you use ERG mode for the VO2 intervals?

@maxjohnson0703 5 ай бұрын

It’s because some of them all are like go harder if your feeling good

@yarhtut9739 2 жыл бұрын

2hours 91% workout that you did was ranks as UCI pro

@iiii2903 Жыл бұрын

There is no such a thing as a "hard workout", there are just workouts which are out of your reach. If it's too hard, anyway, you will need more time to recover than necessary, and thus amper you general improvement.